Table of Contents
What is collagen?
Collagen benefits maintaining a healthy lifestyle can help stave off its effects, slow the aging process, and improve general well-being. We find it in fibrous tissues such as skin, ligaments, and tendons, as well as in bones, blood vessels, the cornea of the eye, and the alimentary canal.
Collagen benefits are necessary to strengthen blood vessels and give the skin its elasticity and strength. Loss of collagen leads to the appearance of wrinkles and other skin problems.
As a result, collagen supplements have gained a lot of popularity recently, especially among the elderly.
The importance of Collagen
There are 28 different collagen, 90% of which are type 1 Collagen benefits in the body. We make collagen up of the amino acids glycine, proline, and hydroxyproline, which give it its distinctive triple helical structure.
We find collagen in connective tissues, skin, bone, and cartilage. Gives it structural support and plays an essential role in some cellular functions such as
- tissue repair process.
- Immune reaction.
- The process of communication between cells.
- Cell migration and transfer, are essential for tissue maintenance.
The sources of collagen
The body produces Collagen benefits naturally, but with age, it produces lesser amounts, and some factors may negatively affect its production process, including exposure to the sun, smoking, drinking alcohol, lack of sleep, and others, so it is believed that this loss should be compensated by taking supplements.
Collagen or foods that stimulate its production, and the body needs the following to produce it:
Bone broth and meat
Bone broth is a good source of proteins that help in the formation of Collagen benefits, besides other sources such as poultry and red meat. Absorbs it to help build tissues.
Soy products such as soy milk and soy cheese contain an ingredient called genistein, which gives these products properties that may contribute to the production of Collagen benefits in the body, in addition, it may help to inhibit enzymes that cause signs of aging in the skin, so You can eat any type of soy product that contains genistein, which includes soy products as an alternative to meat products
Leafy vegetables are one food that contains important elements for Collagen benefits production, and dark green leaves such as spinach, cabbage, and kale can be eaten daily to get these elements, and these vegetables are rich in antioxidants called lutein.
A study published in Clinics in Dermatology showed that lutein may improve the moisture and elasticity of the skin, and leafy greens are a rich source of vitamin C, so eating them regularly helps increase the ability to produce collagen and use protein effectively.
Turkey contains a type of protein important for skin health, which is called Carnosine. These proteins slow the aging process in the skin, which reduces its elasticity and the appearance of lines and wrinkles around the eyes and mouth. Therefore, it can be eaten turkey on a weekly basis.
The origin of many dietary Collagen benefits supplements is chicken, where white chicken meat contains good amounts of collagen, and poultry contains a large amount of connective tissue, which may appear when cutting chicken, and these tissues make chicken a rich source of dietary Collagen benefits.
Fish and shellfish contain bones and ligaments that comprise Collagen benefits, and marine collagen may be one type of collagen that is easily absorbed, and it should be noted that fish meat contains less collagen compared to parts that are not usually eaten, such as the head, eyes, skin, and scales – and the skin of fish It is used as a source of collagen peptides.
However, fish and seafood contain important collagen-building minerals such as zinc and copper, so they are important sources.
Egg whites contain a large amount of proline, which is a type of amino acid important for Collagen benefits production, but eggs do not contain connective tissue like other animal food sources.
Cashews are one of the food sources rich in copper, as every 28 grams of it contains 622 micrograms of copper, and the importance of copper lies in maintaining the building components in the body such as Collagen benefits and elastin.
As it may be difficult to replace damaged connective tissues or Collagen benefits that form support for bones when the level of bone decreases Copper in the body, which may lead to some problems, including dysfunction in the joints, and then the tissues of the body decompose.
Garlic can enhance the production of Collagen benefits in the body, as it contains a high percentage of sulfur that helps form Collagen benefits and prevent its breakdown, and the amount of garlic consumed plays an important role, so the body may need to eat a large amount of it to achieve the desired benefit from it.
Citrus fruits do not contain Collagen benefits, but they may increase Collagen benefits levels in the body because they contain a large amount of vitamin C. It promotes overall skin health, as it contributes to reducing oxidative stress and protects the skin from free radicals.
Dark chocolate is characterized by containing many nutrients, including; Copper, iron, magnesium, and others, and these elements are useful for skin health, and also contain manganese, which supports collagen production, which helps maintain the health and youth of the skin.
Flax seeds are distinguished by their content of omega-3 fatty acids, the intake of which is associated with increasing the strength of the outer fatty layer of skin cells, which may help to hide lines and wrinkles, as the fatty layer surrounding skin cells comprises omega-3 fats. And other fats, and we recommend it to eat a tablespoon of flax seeds daily by adding it to salads, juices, and others.
Where is collagen found in oils?
Avocado oil is one of the most important oils for Collagen benefits, as it stimulates its production and increases the proportion of soluble benefits of collagen in the skin.
The addition of avocado oil to the diet enhanced the solubility of Collagen benefits, but it did not increase its amounts in the skin.
Factors that cause collagen loss in the body
Some factors can reduce the amounts of collagen in the body, and thus avoiding them leads to maintaining healthy skin for a longer period, including:
Eating sugar in large quantities
a diet high in sugars increases the rate of sugar-protein binding, which leads to the formation of new molecules called advanced glycation end products. In short, AGEs are compounds that cause damage to some proteins in the body, and can also cause collagen weakness and dehydration.
Exposure to the sun
Exposure to ultraviolet rays in sunlight causes collagen to decompose more quickly, which leads to the destruction of Collagen benefits fibers and causes the abnormal accumulation of elastin protein, and these rays also damage the benefits of collagen in the dermis layer, which affects the process of Build cells and cause wrinkles.
Having autoimmune diseases
Some autoimmune disorders cause antibodies to target collagen in the body.
which may affect the so-called extracellular matrix, and can affect the amounts of Collagen benefits that are produced in the body, or cause mutations or defects in collagen functions.
The chemicals in tobacco damage the benefits of collagen and elastin in the skin, and nicotine causes the blood vessels to narrow in the outer layers of the skin, which prevents nutrients and oxygen from reaching the skin.
Tobacco smoking can also reduce collagen production, and maybe One of the main reasons for this is the higher vitamin C needs of smokers compared to non-smokers.
Vitamin C deficiency
The body needs vitamin C for the proper formation of collagen, and a deficiency of this vitamin can lead to scurvy, which results from the presence of abnormal benefits of collagen in the extracellular tissue, which leads to tissue damage in the body.
Stress and lack of sleep
Stress affects health negatively and can lead to the acceleration of skin aging and poor wound healing indirectly by affecting the collagen structure. This reduces the stability of collagen.
As with age, collagen production slows down, cells in the body weaken, and the skin becomes weaker, which facilitates its exposure to damage. Wrinkles appear because of sagging skin, hair loses its vitality, joints stiffen, and tendons and ligaments become less flexible.
Collagen benefits for skin
There are many benefits that Collagen benefits give the skin in particular, and these are some of these benefits:
- It works to rejuvenate the skin cells of the neck and hands.
- It helps to get rid of the lines that appear to smokers.
- Helps treat smallpox.
- Helps to get rid of scars and traces of wounds, which have been more than 6 months old.
- It treats large pores of the skin.
- It treats damaged skin from sun damage.
- Helps treat stretch marks on the skin.
- It works to treat the effects of acne on the face.
- Helps get rid of sagging skin and tightening.
- Helps get rid of fine lines and wrinkles.
Despite the wonderful benefits of collagen for the skin, its use as food supplements or in cosmetic operations may cause several damages, or side effects that may disappear after a certain period, or remain according to skin tolerance, and these are some of these symptoms and damages:
- Skin redness.
- Skin bleeding.
- Dryness of the skin.
- Discoloration or slight discoloration of the skin.
- Peeling off the skin.
- Bad breath; Resulting from some types of collagen supplements.
Natural collagen recipes for the skin
Kiwi and avocado
A natural mask that is useful for the skin as an alternative to collagen.
How to prepare a collagen mask:
- Cut the kiwi and avocado into two parts, and mash together well to get a smooth mixture.
- Apply the mask on the face, leave for 30 minutes, then wash the face with lukewarm water, dry well, and apply a moisturizing cream.
Honey and baking soda
A natural collagen mask that is beneficial for the skin.
- amount of honey.
- An amount of baking soda.
- Light cream.
How to prepare a collagen mask:
- Mix all the ingredients together well to get a creamy mixture.
- Apply the mask on the face, leave it for 20 minutes, then wash the face with lukewarm water, dry well, and apply a moisturizing cream.
Cocoa and coffee
A natural collagen mask for the skin.
How to prepare a collagen mask:
- Mix cocoa well with ground coffee, and add milk until a paste is formed.
- Put the mixture on the face, leave it for 15 minutes, then wash it gently, dry it, and apply a moisturizing cream.
Cucumber and egg white
This recipe is also a natural alternative to collagen.
- Some small cucumber slices.
- egg white
- Milk powder.
How to prepare a collagen mask:
- Mix the ingredients well to get a mixture.
- Put the mixture on the face after washing it, leave it for 15 minutes, then wash the face with lukewarm water, dry it, and apply a moisturizing cream.
Collagen benefits for hair
- Collagen reduces the appearance of gray hairs on the head; It supports the infrastructure of the hair follicle, and this helps reduce the appearance of graying and also moisturizes the hair.
- It gives the hair softness and luster, and shows it in a healthy and beautiful way; Where collagen treats the roughness in the hair and treats brittle and damaged hair; It strengthens the scalp and hair follicles, and this has a good effect on the external appearance of hair and notes that it should be used by an expert on hair to get satisfactory results, and not to be exposed to any damage from the harmful effects of manufactured collagen.
- Increases hair growth and makes it thicker and longer; As collagen is one of the basic proteins in the hair when it decreases with age, it leads to hair loss and damage.
- It fights free radicals that affect hair growth and its texture. Collagen treatment helps to get rid of free radicals and thus improves hair growth.
How to use collagen for hair
Collagen comes in many forms; Where it can come as capsules, needles, powder, or pills that can be taken as medicines, and can be used at home by distributing it on the scalp with a good massage for five to ten minutes, and leaving the collagen oil on the hair for a whole day until it penetrates Inside the hair and gives the desired results, and it can be used in a special cosmetic center either using collagen needles or through collagen masks.
Collagen benefits for body
Collagen supplements may aid in enhancing postmenopausal bone health, according to research.
Here are some findings from studies:
Benefits for bone health: According to a 2015 study, collagen and calcium supplements helped postmenopausal women’s bones. For the study, 39 osteoporotic women got daily supplements of collagen or a placebo for a full year.
Compared to those taking a placebo, those taking the supplement experienced decreased bone loss and improved levels of indicators for bone health.
Increased bone mineral density: According to a 2018 study, postmenopausal women’s bone mineral density increased when they took a collagen supplement. The study also suggested that the supplement might promote bone growth and prevent bone loss.
Some people may take collagen supplements to keep their muscles or lose weight. Studies on this, however few, have produced conflicting outcomes.
A crucial component of cartilage, a rubbery substance that covers and shields bones and promotes easy joint movement, is collagen. The generation of cartilage declines with aging.
Some people take collagen supplements to improve their cardiovascular health, although the evidence for this possible advantage is still inconclusive.
Some people try to counteract the body’s decreased collagen production as they get older by taking collagen supplements.
According to several research, taking collagen supplements may have certain health advantages, including increasing skin elasticity and strengthening the heart, bones, and joints.
However, there is little and contradictory data on these advantages.
Some individuals should not take collagen supplements.
Avoid using these products if you are on medication, have a health problem, or have allergies.
According to studies, consuming collagen may be especially beneficial for specific conditions and groups, including raising bone mineral density (BMD) in postmenopausal women with low BMD.
A balanced diet that includes enough amounts of zinc, vitamin D, vitamin C, and protein provides a healthy and less expensive alternative to supplements. You can lessen Collagen benefits and bone loss as your age by doing this together with regular exercise.
Even though age-related collagen loss is inevitable, maintaining a healthy lifestyle can help stave off its effects, slow the aging process, and improve general well-being.
It’s important to keep in mind that coffee suppresses the creation of collagen rather than destroying it, according to Lisa Borg, a nutritional therapist at the Pulse Light Clinic.
collagen for gut & beauty
Poop played a role: 15 out of 16 women, or 94%, increased their frequency of bowel movements. 19% (3 out of 16 women) went #2 more frequently after starting the collagen supplement than they had previously—from once a week or less in the past.
According to several research, using collagen supplements for several months helps lessen wrinkles and roughness in the skin, and other aging symptoms. Others have shown that ingesting collagen can reduce hip, back, and knee discomfort and increase density in bones that have lost density with age.
We typically think the optimal type of collagen for ingesting therefore, it will take at least 8 weeks to see benefits, regardless of your collagen use goal (6). Most research evaluates collagen’s effects on skin health and joint pain reduction over a minimum of 8 weeks, while some studies examine these effects over longer time frames, such as 12 months for bone health (9, 13, 20).
We typically think the optimal type of collagen for ingesting to be collagen peptides. If someone wishes to take a collagen supplement, they ought to take hydrolyzed collagen. We have reduced collagen that has been hydrolyzed to tiny peptides, which the body may easily digest.